Spaghetti Squash Hash Browns are a lovely, low-carb substitute for blood sugar spiking white potatoes! Getting them crispy requires a heavy hand, but the end result is worth it! Perfect for the THM who misses hash browns with eggs.
Missing Hash Browns now That You’re Low-Carbing? Spaghetti Squash Hash Browns to the Rescue!
So, you’ve ditched the white potatoes on your low carb diet but now you’re craving hash browns with that egg friend in coconut oil. Is there anything you can substitute to satisfy that carby crave?
What if I told you yes, there was indeed something you could sub for potatoes, and it was really good for you? Would you be surprised if I told you it was spaghetti squash hash browns?
Spaghetti squash? You’ve got to be kidding, right?
Hey, I hear you on this one. I was actually afraid to try spaghetti squash not so long ago. I envisioned some stringy sweet potato-y thing going on and since I don’t like sweet potatoes…well, let’s just say the idea of stringy sweet potatoes was not even remotely appealing.
Boy was I wrong! (I was also wrong about sweet potatoes, these Loaded Sweet Potato Fries (with Creamy Cajun Ranch) changed my mind!)
Not stringy! Not smushy! And no sweet potato taste! There is a mild sweetness which is easily overpowered by a savory sauce, like in my Mock Baked Spaghetti.
It is remarkably in texture like the low-carber’s arch nemesis…the potato. Half a cup of shredded potato has 14 grams of net carbs compared to the 4 grams of net carbs in spaghetti squash.
Don’t get me wrong, potatoes taste wonderfully. Especially when crisply fried in buttah. But that combination of high carb and high fat fuels wreaks havoc on the metabolism of many. This in turn causes a major insulin response in our body which leads to weight gain. This is one principle that is makes the Trim Healthy Mama plan successful – don’t load up on those fuels!
How to Cook Spaghetti Squash.
Yesterday I shared how easy it is to bake a whole spaghetti squash. You can cut them open first, but it is really hard to cut them raw. Cooking them first makes them easier to open and reduces the risk of chopping off a finger or two.
Have an Instant Pot? Just wash the outside of your whole spaghetti squash, cut the stem off, and put it in your pot on the trivet. Add 1 cup of water, secure the lid and make sure to set the vent to SEALING. Set to MANUAL for 20 minutes. You can use NPR (Natural Pressure Release) or QPR (Quick Pressure Release) OR even forget about it for a while…
The benefit to pressure cooking your whole spaghetti squash is that the peel just easily peels away, getting more low-carb goodness out of your squash!
So, once you’ve got your spaghetti squash cooked, what do you do with this thing anyway? Eat it for breakfast! Make Spaghetti Squash Hash Browns – what I have affectionately dubbed Squashbrowns – and serve them alongside eggs for a very traditional but very low carb breakfast.
The Easy Trick to Getting Spaghetti Squash Hash Browns to Brown.
I found this great post from Empowered Sustenance that explained the trick to getting spaghetti squash hash browns to actually brown. Since spaghetti squash is mostly comprised of water, you have to squeeze out as much water as you possibly can.
She recommended using a towel to wrap the shredded spaghetti squash in, but I just used my hands and squeezed it over the sink with no problem. Less laundry 😉
When making Spaghetti Squash Hash Browns, keep in mind that squeezing the liquid out of the squash will result in a reduction of volume – around half. I like to make spaghetti squash hash brown patties, so I tightly pack a half cup measure with spaghetti squash for each patty.
Seasoning your baked spaghetti squash with butter, salt and pepper ahead of time makes it quick and easy to use. So, when I make my spaghetti squash hash browns, I use leftover squash and don’t need to add much seasoning at all unless I’m feeling spicy.
Gently Fry Your Spaghetti Squash Hash Browns in a Cast Iron Skillet.
Form the squeezed squash into a patty and fry in buttah or coconut oil, preferably in a cast iron skillet. Those healthy fats won’t be a problem with the very low carb count in these Spaghetti Squash Hash Browns.
Fry over medium high heat for several minutes until golden brown, then gently flip and do the same for the other side. Resist the urge to flip several times, they are somewhat fragile, but are easily coaxed back into shape if some of the shreds step out of line.
Season however you like if you haven’t already seasoned your spaghetti squash. Simple salt and pepper is wonderful, as is a sprinkle of Hippie Dust (nooch, or nutritional yeast…which adds protein!). Serve alongside some dippy eggs, or your favorite style of eggs…you won’t even miss “real” hash browns!
Trim Healthy Mamas Love Spaghetti Squash!
If you’re a Trim Healthy Mama plan follower, you probably already love the humble spaghetti squash. If not, you really should get to know it – it’s a low-carber’s best friend! With only 4 grams of net carbs per half cup, you can have a big steaming pile of spaghetti squash on your plate, smothered with rich, meaty spaghetti sauce and cheese and not feel guilty.
These Spaghetti Squash Hash Browns are an S style recipe, so enjoy with whole eggs and other S style proteins. We still need a few carbs in an S setting so a cup of fresh berries is a great option!
Just remember to keep blueberries to a plan-approved serving as they are higher in sugar than other berries.
Spaghetti squash is great for any meal of the day! You may also want to try my other delicious, low-carb, spaghetti squash recipes:
- Best Ever Spaghetti Squash Casserole for an Awesome Feast!
- Italian Spinach Baked Spaghetti Squash
- Spicy Spaghetti Squash Latkes | Gluten Free with Grain Free Option
- Turkey Hash with Spaghetti Squash – Thanksgiving Leftover Love
- Buttery Garlic, Mushroom and Chive Spaghetti Squash
Have You Ever Made Spaghetti Squash Hash Browns? Let’s Get Cooking!
How to Make Spaghetti Squash Hash Browns | THM S, Low Carb
Low-carb spaghetti squash is a perfect sub for starchy potatoes! Use this easy trick to get them to brown.
- 4 heaping cups cooked spaghetti squash
- salt, pepper, or other seasonings to taste
- healthy fat to cook in
- Squeeze out as much water as possible from your spaghetti squash. This will reduce the volume to about half.
- Pack a half-cup measure with squeezed and drained spaghetti squash, you should get 4 round hash brown patties this way.
- Fry in healthy fat, such as coconut oil or red palm oil, for several minutes until they start to brown.
- Gently flip, reshaping if needed. Don't flip repeatedly as they will fall apart!
Nutrition info does not reflect the fat you cook with. The fat amount varies depending on how much you use to cook them.
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Nutrition Information:Yield: 4 Serving Size: 1 squashbrown
Amount Per Serving: Calories: 43Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 173mgCarbohydrates: 10gFiber: 2gSugar: 4gProtein: 1g
Nutrition information is approximate and based on the best knowledge available at the time of recipe publication. Your results may vary due to differences in ingredients.
Hey there, would you kindly share this Spaghetti Squash Hash Browns Recipe by Pinning to your Favorite Pinterest Boards? Thanks so much!
This post was shared on the From the Farm Blog Hop and Lou Lou Girl’s Fabulous Linky Party! Also partied at Motivation Monday with this post!
Lou Lou Girls says
You are making me so hungry! Pinned and tweeted. Lou Lou girls
Excellent idea. I added onions, leftover chicken, seasonings, loved it!
Oh that sounds delicious! Glad you loved it! And thanks for stopping by to let me know, I appreciate it 🙂
Lori Chyko says
YUM! I love spaghetti squash, and this looks even more yummy! Can’t wait to give it a try! Thanks for the inspiration!!
It has revolutionized my low carb life that’s for sure! Thanks so much for stopping by and I hope you like then!
When using the cooked squash is squeezing the water out before or after you
have measured the half cup? I am not too familiar with spaghetti squash
How do you cook it whole the first time around
Hi Terri! That’s a good question, sorry that wasn’t clear. I pack a half cup measuring cup with cooked squash before squeezing. Cooking them whole is very easy. You can read how here
Are you able to freeze these to cook at a later time? Have you tried? Does it change the taste or texture?
Thank you so much for the recipe. I made these tonight and the taste was outstanding. You were right, better than hash browns. My new favorite way to eat spaghetti squash.
Hi Diane! I’m so glad you liked them! Thanks for stopping by and letting me know 🙂
Clare Torres says
Can these be frozen? I would love to prep them ahead an freeze to go with my egg muffins. Have you tried this?
Hi Clare! I have not yet tried freezing spaghetti squash so I don’t know how well they freeze. We seem to eat all the spaghetti squash before I can get to freezing it! If you try it I’d love to hear how they turn out…in the mean time I will try to save some to test and add the results to this post. Thanks for stopping by and asking this question!
Can’t freeze to much water
Thanks for the input, Sandy!
I have some in the freezer now. We will see how it turns out. 🙂
this looks fantastic! Have you tried freezing them yet? I’d like to make in advance and serve as a side.
Thanks for stopping by! I have not tried to freeze them yet…I really need to do that! I was recently blessed with a box of spaghetti squash so I have plenty to experiment with for sure. My initial thought is that you could probably, but should reheat them in the oven perhaps or they would not be crispy. If you try it stop by and let me know, but I will hopefully try this soon!
Have you made these ahead of time? If so, are they able to be put into the freezer? Do you happen to know how far in advanced you can cook the spaghetti squash? I am a Drive Thru Sue, so I don’t really know much about cooking. 🙂 Thank you.
I have not tried freezing them, but since this is the most asked question regarding these yummy squashbrowns, I’m going to have to try it and update this post!
I just cooked some tonight that I had put in the freezer and thawed. I didn’t squeeze the water out until just before I cooked them. My daughter hates squash of any kind. She thought the hash browns were great! I will probably cook an extra spaghetti squash just to freeze for hash browns and pack them in serving size packages. Enjoy
Hi Janet! I’m so glad to hear your squash-hating daughter thought they were great! I love your idea for packing in serving size packages, great way to plan ahead! Thanks for stopping by and for the comment, love to hear from my readers 🙂
Great idea ! I just thought to myself that I needed to use up the spaghetti squash from the garden, but grabbed a Celebrity for tonight. I wonder if mixing an egg, or some egg white into the cooked squash would help hold it together a bit? I’m thinking a hint of garlic might be good too. Thanks for the great idea.
Hi Joan! I’m sure mixing an egg in would work fine. Might be more like a “fritter” is my thought. I haven’t had a problem with them coming apart myself. Either way they’re delicious I’m sure. Thanks for stopping by and sharing these tips!
I just put my spaghetti squash in the oven now. I cannot wait to make these patties!! I am such a potato lover and if this is a reasonable substitute, I will be thrilled!!
I sure hope you love them as much as I do! I’ve used spaghetti squash as a potato and pasta sub in lots of things, and love it!
Trying squashbrowns tomorrow. I think I will add some parmesan cheese in the squeezed out squash.
Dawn Yoder says
That sounds like a fantastically delicious idea!! Hope they turned out well for you and do let me know you liked the parmesan!